Omega-3 fatty acids reduce inflammation, improve cholesterol levels, lower blood pressure, and decrease the risk of heart disease. Salmon, mackerel, tuna, and nuts are good sources of omega-3s. If you can't eat fish, taking fish oil or krill oil supplements daily can also help.

Fiber is beneficial for digestion, lowering cholesterol, and maintaining healthy blood sugar levels. Good sources of fiber include fruits, vegetables, whole grains, and legumes. When increasing fiber intake, it's important to drink plenty of water to support digestion and prevent bloating. Regular physical activity also promotes a healthy digestive system and more efficient fiber absorption.

Signs of fiber deficiency include constipation, hard stools, feeling hungry quickly, and difficulty managing weight. Excess fiber can lead to bloating, indigestion, and nausea.

Potassium helps regulate body fluids, reducing the risk of developing heart disease. This nutrient helps remove excess sodium through urine and relaxes blood vessels, thereby lowering high blood pressure. In the digestive system, potassium regulates water and electrolyte balance for normal digestive function.

Adults need about 2,600-3,400 mg of potassium daily, depending on age, gender, and pregnancy or breastfeeding status. Potassium deficiency can cause muscle cramps, weakness, paralysis, and even heart rhythm disturbances. Bananas, oranges, tomatoes, sweet potatoes, avocados, and spinach are excellent sources of potassium.

Magnesium is essential for heart health because it regulates heart rhythm by transporting electrolytes, balancing blood pressure, and stabilizing cholesterol levels. Magnesium deficiency can increase the risk of heart disease and stroke. Leafy green vegetables and whole grains are rich in magnesium.

Vitamin D is a fat-soluble vitamin that promotes calcium absorption, which is essential for strong bones. It also plays a vital role in heart health by reducing inflammation and improving cholesterol levels. Low vitamin D levels are linked to an increased risk of heart disease. Good sources of vitamin D include fatty fish, egg yolks, milk, and fortified cereals. Spending time in sunlight allows the body to synthesize this nutrient.

In addition to a diet rich in these essential nutrients, limiting unhealthy fats, salt, and added sugar is crucial. Regular physical activity and maintaining a healthy weight also contribute to better cardiovascular health.

Le Nguyen (According to Hindustan Times)